Level 1

800m Run
20 DB Hang Squat Cleans  35#/25#
20 Box Jumps  20″
20 Toes to Bar
20 Calorie Assault Bike
600m Run
30 DB Push Jerks
30 DB Walking Lunges
30 GHD Sit Ups
30 DB Step Ups  (use 1 DB)
400m Run
40 Double Unders
40 DB Floor Press
40 DB Deadlifts
40 DB Front Squats
Post time.

 

Level 2

10 Muscle Ups
25 ft. Handstand Walks
18 Clean and Jerks  135#/95#
– Rest 3 minutes –
10 Muscle Ups
25 ft. Handstand Walks
12 Clean and Jerks  165#/115#
10 Burpees
– Rest 3 minutes
10 Muscle Ups
25 ft. Handstand Walks
8 Clean and Jerks  185#/125#
10 Burpees
20 Toes to Bar
– Rest 3 minutes –
10 Muscle Ups
25 ft. Handstand Walks
4 Clean and Jerks 205#/145#
10 Burpees
20 Toes to Bar
400m Run
Post time minus 9 minutes.

 

“Weight Vest Wednesday”
20#/14#

3 Rounds
600m Run
20 Back Squats  95#/65#
20 Push Jerks
20 Pull Ups
20 Burpees
Post time.